Iron fer yer strength

I was gifted a freezer-full of meat. Thanks to a friend's cross country move, my heme iron intake has skyrocketed. Why do I care? I mean, you know and I know and hopefully more and more of the general population knows that iron can be obtained from plant sources (aka non heme iron). But heme iron is especially important: it's easily absorbed. Ladies, we need iron! We need more iron than men do! We lose a bunch of it every month, and need to replace it. Females age 19-50: get 18mg a day! Males? Pssshhht. A measly 8mg.

Don't worry vegetarians and vegans out there. There's hope. Here's a table of non heme iron sources:

Food	Milligrams per serving	% DV*
Ready-to-eat cereal, 100% iron fortified, 1 cup	18.0	100
Oatmeal, instant, fortified, prepared with water, 1 cup	10.0	60
Soybeans, mature, boiled, 1 cup	8.8	50
Lentils, boiled, 1 cup	6.6	35
Beans, kidney, mature, boiled, 1 cup	5.2	25
Beans, lima, large, mature, boiled, 1 cup	4.5	25
Beans, navy, mature, boiled, 1 cup	4.5	25
Ready-to-eat cereal, 25% iron fortified, 1 cup	4.5	25
Beans, black, mature, boiled, 1 cup	3.6	20
Beans, pinto, mature, boiled, 1 cup	3.6	20
Molasses, blackstrap, 1 tablespoon	3.5	20
Tofu, raw, firm, 1 cup	3.4	20
Spinach, boiled, drained, 1 cup	3.2	20
Spinach, canned, drained solids 1 cup	2.5	10
Black-eyed peas (cowpeas), boiled, 1 cup	1.8	10
Spinach, frozen, chopped, boiled cup	1.9	10
Grits, white, enriched, quick, prepared with water, 1 cup	1.5	8
Raisins, seedless, packed, 1/4 cup	1.5	8
Whole wheat bread, 1 slice	0.9	6
White bread, enriched, 1 slice	0.9	6

*DV based on 18mg a day. For the ladies.

Now, don't get too excited. Just because there are plenty o' options out there to build everyone's blood cells doesn't mean everything that goes into your mouth actually goes into your body. If you only consume non heme iron, you need to take an extra step to make sure its getting in there. Vitamin C actually helps that absorption tremendously. This doesn't mean you have to begin to suck lemons every day. If you are getting your 5-7 servings of fruit and vegs a day, chances are you are probably getting enough C to cover yourself. Keep in mind, though, that some soy proteins can actually inhibit non heme absorption. If you are having tofu for dinner, just make sure to add some C to your meal: squeeze orange over it, have it with cabbage or eggplant or eat fruit for dessert.

Pearl Couscous with Roasted Tomatoes

When watching what I eat and spend, I think its really important to make lists. A weekly dinner list and, from that, a grocery list. This helps me do two things. One, I know whats for dinner every night and, ensuring its a tasty or new item, it keeps me from making poor choices for my late afternoon snack. For example, I am less likely to grab something high in calories and fat (bag of chips, candy bar, fries...) and more likely to eat a piece of fruit and/or yogurt because I want to save room for the upcoming dinner.
Two, by making the list that includes only the items I need for the week I am reducing my spending and also food waste as I am not buying anything that will not be used. The list includes items for lunchmaking and snacks, of course. It works 95% of the time for me; there are definitely splurge buys here and there.
I was looking through the fridge last Saturday, scoping out what we already had on hand before I created our weekly dinner menu. Turns out, last week was that rare 5% of the time I over buy. We had an abundance of Splendido tomatoes in there, all with that early shriveley-skin sign of "Use me now or lose me".


Splendido tomatoes, like a large Grape tomato but not as large as a Roma


I immediately went online and looked up roasted tomatoes. I found Pearl Couscous with Roasted Tomatoes on Epicurious and couldn't be happier with the results. I changed the recipe a bit and here is what I added or swapped:

1. Added fresh thyme and rosemary sprigs to the roasting tomatoes; tossed them when the roasting was done
2. Caramelized a medium yellow onion in 2 tsp olive oil before adding the couscous and toasting it in the pan for about 5 minutes.
3. Reduced the amount of olive oil in the dressing to 3T instead of 1/4 cup.

As a main meal, it was satisfying. I think it would be fantastic with grilled garlic shrimp or sardines.

Mushroom Mania

I love lasagna. Who doesn't? Sometimes, though, I get a little tired of the same ol' pasta, filling, sauce, repeat. Well, really, I don't. But what I do like is finding a recipe that can satisfy the lasagna urge for vegetarians, gluten free-ians and health conscious folks combined. Based on an Eating Well recipe, I've added a few ingredients to really boost the flavor and vegetable content.

*Stuffed Portabellos*
serves 6

6 large portabello mushroom caps
1 tsp salt
1 tsp freshly ground pepper
1 cup part skim ricotta cheese
1/3 cup finely grated Parmesan cheese
1 tsp olive oil
1 cup finely chopped fresh spinach
1 cup finely chopped fresh broccoli
2 T finely chopped kalamata olives
1 tsp granulated onion (optional)
3 cloves garlic, minced or pressed
1 T dried oregano
1 T dried marjoram (or basil)
1 1/2 cup prepared marinara sauce
1 cup whole wheat pasta (or rice, or polenta if you need it gluten-free)

1. Preheat oven to 450 degrees. Coat a foil lined baking sheet with cooking spray.
2. Gently remove stems and gills from the mushrooms by scraping them lightly with a spoon. Place the caps bottom side up on the pan. Sprinkle with 1/2 tsp salt and roast until tender, about 20-25 minutes.
3. In a large bowl, combine ricotta, spinach, broccoli, garlic, olive oil, remaining salt, pepper, onion, oregano, marjoram, 2T Parmesan and olives. Heat marinara sauce in the microwave and keep covered to keep warm.
4. Set a pot of salted water to a boil and cook pasta according to instructions.
5. When the mushrooms are tender, remove them from the oven and carefully drain off any liquid that accumulated in the caps. Return them to the pan and add 1 T marinara sauce to each, making sure to spread it to the edges of the cap. Mound about 1/3 cup of the filling into each cap and sprinkle the tops with the remaining Parmesan cheese.
6. Bake until hot, about 10 minutes. Serve one cap over 1/2 cup pasta topped with a few tablespoons of marinara.

Nutrition Info:
287 calories; 7 g fat (4g saturated); 26g carbohydrates; 3 g fiber; 13 g protein; 7g sugar

WW points: 6

I want candy

Spring in Boston is the most fickle experience I ever have. Every year. One day its a beautifully warm 60 and the next, wool scarves and hats. It makes food cravings fickle, too, which is the primary beef I have with the early part of this season. One day, I crave fresh vegetables warmed by the sun. The next day its dreams of swirling broth. Here is what helps me through this tough gastronomic dilemma.

Sea Candy Stew

1 T canola oil
1/3 lb each bay scallops, calamari and small shrimp (OR 1# of any. If you can go to Trader Joes, there's a good frozen mix of them)
1 3 inch section fresh ginger, peeled and cut into matchsticks or minced
4 cloves garlic, thinly sliced or minced
1/2 cup white grape juice (or apple)
32 oz chicken or veg broth
2 T reduced sodium soy sauce
1 tsp fish sauce (optional)
1 large bunch mustard greens or chard, washed well and chopped
2 T fresh mint, minced
1/3 cup scallions, chopped
1 cup pasta (tiny star shapes make this extra mermaid-like)
Asian chili sauce


This recipe happens very quickly, so please make sure to chop everything before beginning to cook.
Heat a large sauce pan with salted water to a boil.
Heat oil in a soup pot to medium high heat. Add garlic and 1 1/2 T ginger, saute until fragrant, about 10 seconds. Add the juice and reduce until syrupy, stirring regularly.
Add pasta to the pot of boiling water.
Add the broth to the ginger mix and bring to a boil. Add soy sauce and greens, stir and bring to a boil. Scatter remaining ginger and scallions over the top of the broth. Add sea candy, stir and cover. Turn off the heat. Allow to sit for about 3 minutes, stirring once.

Divide pasta into large bowls in 1/2 cup servings. Ladle soup and garnish with 1/2 T mint. Place chili sauce on the table and add accordingly.

Nutrition Data:
301 calories; 4 g fat (1g sat, 1g mono); 22g carbohydrates,;31 g protein; 3g fiber

BONUS! (DVs) Vitamin A 180% (the better to see you with, my dear); Vitamin C 100%; Folate 40%
WW points: 6

Cuban food

It's been almost a month since I've blogged. I'm still eating, don't you worry. I had the opportunity to go to Miami and eat the most delicious Cuban foods. I already had a love affair with plantains, but when they are smashed and fried and served with a slightly acidic garlicky dip, well, its downright palate seduction. Oh, tostones, you haunt me. Although I could attempt to make these at home, the mere frying factor turns me off as my lovely kitchen lacks ventilation. As much as I want to eat them, I don't want everything (clothing, furniture, cats) to smell like them. Where in Boston can I find them? I posted the question on Chowhound and am waiting for the answer.

Until I get a response, I still must say that the Cuban Sandwich at Chez Henri is really quite redeliculous.